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THE MEN'S HEALTH MAINTENANCE PLAN
Guys get a lot of flack for taking better care of their cars than their bodies. Some of the criticism is well-deserved-consider how often you have your car inspected, then try to remember the last time you went to the doctor for a good once-over. But part of the problem is that while rules are clear for motor vehicles, they're far foggier when it comes to your personal health. In fact, in recent years, some major medical organizations-including the American Medical Association and the U.S. Preventive Services Task Force-have suggested replacing the annual physical with something called an individualized periodic health visit. That's a fancy way of saying you can talk to your doctor about your general health when you're in the office for treatment. But that's hardly a practical strategy, especially for guys who'd rather get medical attention only when they suffer gaping head wounds. "An annual physical is still a smart idea," explains William Hall, M.D., president of the American College of Physicians. "The whole thrust of modern medicine should be to not let things get to the point where there is a problem, and you can't do that without seeing your doctor regularly." Visit your doc on an annual basis, and the two of you will soon have a rapport that allows you to talk about things like substance abuse, stress, and even your sex life-stuff guys don't normally discuss, but those conversations can offer important insights into your present and future health. Plus, a yearly check-up simplifies a lot of health matters: Since recommendations on the frequency of even basic monitoring for blood pressure and cholesterol can vary depending on what expert medical group you talk to, an annual physical that covers all the bases is guaranteed to keep you in good shape. Here's a play-it-safe plan for the health checks you need during every decade of your life: Age 20-29 Lab tests (with physical): Should include blood analysis of glucose and thyroid, kidney and liver function, as well as urinanalysis to assess kidney and liver function and check for infection, every year. Cholesterol (with physical): Total cholesterol, LDL, HDL and triglyceride levels, every five years (more often if you have a family history of heart disease or your numbers or other factors put you at high risk). Skin exam (with physical): For cancer screening, every three years. Dental exam: Twice a year Tetanus immunization: Every ten years Eye exam: Complete exam by an ophthalmologist, once between ages 20 and 39 (more often if you have diabetes or a family history of glaucoma or other eye diseases). See your optometrist every two to three years, if you wear glasses or contacts or have other vision problems. Age 30 to 39 Cholesterol (with physical): Total cholesterol, LDL, HDL and triglyceride levels, every five years (more often if you have a family history of heart disease or your numbers or other factors put you at high risk). Skin exam (with physical): For cancer screening, every three years Dental exam: Twice a year Tetanus immunization: Every ten years Eye exam: Complete exam by an ophthalmologist once between ages 20 and 39; more often if you have diabetes or a family history of glaucoma or other eye diseases. See your optometrist every two to three years, if you wear glasses or contacts or have other vision problems. Age 40 to 49 Cholesterol (with physical): Total cholesterol, LDL, HDL and triglyceride levels, every five years (more often if you have a family history of heart disease or your numbers or other factors put you at high risk). Fecal occult blood test: For colorectal cancer, every year DRE (digital rectal exam) and PSA (prostate specific antigen) test: For prostate cancer, every one to 3 years, or depending on family history and other risk factors. Skin exam (with physical): For cancer screening, every year Dental exam: Twice a year Tetanus immunization: Every ten years Eye exam: Complete exam by an ophthalmologist every 2 to 4 years, more often if you have diabetes or a family history of glaucoma or other eye diseases. See your optometrist every two years, if you wear glasses or contacts or have other vision problems. Age 50-Plus Cholesterol (with physical): Total cholesterol, LDL, HDL and triglyceride levels, every five years (more often if you have a family history of heart disease or your numbers or other factors put you at high risk). Fecal occult blood test: For colorectal cancer, every year Sigmoidoscopy: For colorectal cancer, every 3 to 5 years DRE (digital rectal exam) and PSA (prostate specific antigen) test: For prostate cancer, every year Skin exam (with physical): For cancer screening, every year Dental exam: Twice a year Tetanus vaccine: Every ten years Influenza vaccine: Every year, starting at age 50 Pneumococcal vaccine: once during lifetime, at age 65 or older Eye exam: Complete exam by an ophthalmologist every 2 years, more often if you have diabetes or a family history of glaucoma or other eye diseases. See your optometrist annually, if you wear glasses or contacts or have other vision problems. WHO NEEDS TO WORRY ABOUT PROSTATE CANCER? One in six of men will get it.This year 31,000 of men will die of it.Yet too few men understand the disease and what can be done to conquer it and its time to change all that. YOUR PROSTATE PROTECTION PLAN For most of your life, a prostate gland is definitely a good thing to have-without it, you wouldn't produce much semen. But that good gland goes bad all too often. To keep from becoming a cancer statistic, you have to know how to cut your risk where you can. Here some steps that might help you avoid cancer in the first place, and failing that, can help you catch it before it kills you. Step 1: Eat more prostate protectors Lycopene. We've been touting this nutrient (the stuff that makes tomatoes red) for years now, and we're not about to stop. Why? Because a mountain of research suggests that taking in an average of 15 milligrams (mg) of lycopene daily-as little as two to four servings of tomato sauce per week-can cut your risk of prostate cancer by up to 34 percent. Add some carrots to the sauce while you're at it; USDA researchers report that beta-carotene in the mix boosts lycopene absorption. Boron. Like raisin bran for breakfast? Your prostate may thank you for it. According to an epidemiological study released this spring, men with the highest boron intake (raisins and peanuts are both loaded with it) were 65 percent less likely to develop prostate cancer than men with the lower boron intake. Other foods that pack a boron punch: apples, pears, peaches, oranges, grapes, lima beans, and peanut butter. Soluble fiber. Oatmeal and beans are prime sources of this glandular ally: A study in the Journal of Urology noted that men who ate more soluble fiber had lower levels of prostate specific antigen (PSA), a major prostate cancer marker. Most fruits and vegetables contain some soluble fiber as well-plus a healthy dose of the digestion-speeding insoluble kind; you need a total of 25 to 30 grams a day of both. Selenium. In a University of Arizona study, men with the highest daily intakes of this trace mineral were two-thirds less likely to have prostate cancer than men who skimped on the stuff. You can get more selenium in your diet by eating rich sources like tuna, brazil nuts, and sunflower seeds. But to guarantee the healthiest levels and guard against gaps in your diet, many experts advise a daily supplement containing 200 micrograms of the mineral. Vitamin E. The antioxidant vitamin E may be especially important if you've picked up any nasty health habits on the road of life. In a mammoth study of more than 29,000 male smokers, those who supplemented with 50 mg of E daily had a prostate cancer rate that was 34 percent lower than those who didn't supplement. Some recent studies suggest that vitamin E in its natural form is most effective at combating cancer. But since the richest dietary sources (think nuts, seeds and oils such as olive, peanut and canola) are also rich in fat, it's not good to eat them in high amounts. Hedge your bets by substituting E-rich oils for other fats in your diet, then taking a 200 mg-per-day supplement. Step 2: Eat less fat-and more soy
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